Muscles trained: Quadriceps, hamstrings, glutes
Position a bench at the back of a squat rack or cage a full stride behind you. Set a loaded barbell on the supports of a rack or cage just below shoulder height. Step underneath the bar, rest it across your upper trapezius, and grab it just outside your shoulders. Lift the bar off the supports and take a step back as you set your feet shoulder-width apart. Keep one leg in place as you reach the other back and rest your instep on the bench. Keeping your back as straight as possible, bend both knees as you descend until your back knee almost touches the floor and your front knee forms a 90-degree angle. Pause for a second and then press back up to the starting position.